Warm-up:

3x
18/15 Calories ski
10 Kettlebell swings
10+10 1-Arm kneeling shoulder press
6 Burpees
:20s L-sit hold

---

Shoulder press 4RM
+
5 x 4 @ 90%

Push press

2 x 8 (4 reps in reserve)
2 x 6 (2 reps in reserve)
1 x Max reps

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Metcon:

For time:

Buy-in: 50/40 Calories ski erg

Then 5 rounds of:
12 Dual kettlebell swings 2x20/2x12kg
8 Burpees over kettlebells
35 Double-unders

Cash-out: 20/15 Calories ski erg

---

Bonus:

5 sets of 15 Banded pull-ups
4 x 12+12 Seated 1-arm shoulder press

Core:

3x
1:00 min plank with feet on rower
30m Sandbag bearhug carry 70/50kg
Rest 1-2 minutes between rounds.

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Warm-up:

3x
15/12 Calories row
16 Box step-ups, alternating legs
20 Alternating V-ups
10 Dual dumbbell deadlifts
20 Shoulder taps

Then

3-4 x 2-3 reps negative HSPU with 4-8s descend.

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Back squats:

Climb up to a heavy set of 3 back squats

Then 5 sets of 3 back squats
@ 90% of the heaviest set of 3 back squats.

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Metcon:

5 Rounds for time:
30/24 Calories row
30m Overhead walking lunges with dumbbells 2 x 20/15kg
10 Toes to bar

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Bonus:

4 x 20+20 Banded hamstring curls
4 x 20+20 Banded donkey kicks

Core:

5:00 minutes of continuous barbell side bends.

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Warm-up:

3x
18/15 Calories row
20 Cossack lunges
10+10 1-Arm upright row
6+6 1-Arm overhead squats
10+10 1-Arm windmills

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Snatch

Every minute on the minute for 9:00 minutes of:
1) 3 @ 69%
2) 2 @ 72%
3) 1 @ 75%

4 x 3 Snatch pull from 5cm deficit @ 100% snatch 1RM

Bench press

Set of 8 (4 reps in reserve)
2 x 6 (4 reps in reserve)
2 x 4 (4 reps in reserve)

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Rowing workout:

5000m row at 85-90% effort

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Bonus:

5 x 10 Dumbbell bench press
5 x 10 Dumbell bicep curls

Core:

3x
5+5 Turkish get-ups
40 Cyclist crunches

---

Warm-up:

3 Rounds of:
1:00 min ski erg
10+10 1-legged deadlifts with dumbbell
10+10 1-Arm kneeling shoulder press
5 Burpees
:20s Hanging l-sit

---

Shoulder press
4 sets of 10 @ 90% of last weeks 10RM

Push press
2 sets of 10 with “4 reps in reserve”
2 sets of 8 with “3 reps in reserve”

*Rest around 2:00 minutes between sets.

*Kirjaa painot ylös, sillä progressiot jatkuvat näiden painojen pohjalta!

Tässä vaiheessa pyrkimys on vahvistaa perustekemistä ylöstyöntävien liikkeiden kanssa, joten keskity ensisijaisesti hyvään mekaniikkaan sekä tuntumaan. Push press:ssä pyri tuntemaan hyvä ajoitus ponnistuksen sekä työnnön välillä.

---

Metcon (time)

Buy-in: Tabata ski erg

Then 4 rounds of:
15 Deadlifts with dual dumbbells 22,5/15kg
10 Burpee box jumps 24/20”

Cash-out: 20/15 Calories ski erg

---

Bonus:

4 sets of 20 Banded pull-ups

3 x 15 Reverse hyper

*Rest 1-2 minutes between sets. 3-4 reps in reserve.

Core:
3x
30 Weight supported flutter kicks
15 Heels over weight taps

---

Warm-up:

3 rounds of:
1:00 min row erg
20 Cossack squats
10+10 1-Arm upright row with dumbbell
8+8 1-Arm overhead squats
20 Knee tucks
5-7 High box jumps

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Snatches

Build up to a heavy, but fast set of 3 snatches.
* No “touch and go”
* No dropping the bar
* 2 sets with same weight before adding more weight
* Use around 20:00 minutes.

Deficit (5cm) snatch pull, 3 x 5 @ 110% of heaviest set of 3.

Bench press

2 sets of 8 with 3-4 “reps in reserve”
2 sets of 6 with 3-4 “reps in reserve”
+ 1 set of max reps
("+1 set of max reps" on sarja, jossa kokeillaan miten hyvin subjektiivinen kokemus on vastannut todellisuutta. Tee siis loppuun vielä yksi sarja, jossa kokeilet jäikö tankkiin varaa 3-4 toistoa vai enemmän/vähemmän. Vaikka ohjelma sanoo "max reps", niin tee ainoastaan hyvät toistot talteen ja lopeta kun huomaat että mekaniikka alkaa pettämään.

*Rest around 2:00 minutes between sets.

---

Rowing intervals

1000m - Damper 4-6
Rest 2:00
500m - Damper 2-3
Rest 2:00
1000m - Damper 4-6
Rest :45
250m - Damper 2-3
Rest :45
250m - Damper 2-3
Rest :45
250m - Damper 2-3
Rest :45
250m - Damper 2-3

*Ajatus damper:n vaihdossa on totutella raskaampaan sekä kevyempään vastukseen. Pyri soutamaan matkat vauhdilla, jonka arvioit olevan noin 80-85% omasta maksimista: tuntuman pitäisi olla erittäin hengästyttävä, mutta hallittavissa oleva. Hidasta, jos huomaat puuskuttavasi hallitsemattomasti.

---

Bonus:

4 sets of 15 Diamond push-ups
4 sets of 20 Dumbbell bicep curls, alternating arms (10+10)
*Rest 1-2 minutes between sets. 3-4 reps in reserve.

Core:
3x
24 Sit-ups
1:00 min plank hold
30 Flutter kicks

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*Kyllä, en hoksannut leikata alun tepasteluja pois ennen kuin oli liian myöhäistä. 🤷‍♂️

Warm-up:

3 Rounds of:
1:00 min row erg
20 Cossack squats
15 Spike ups with feet on rower
10 Box step overs

Then:
Every minute on the minute for 5:00 minutes: 2-3 High box jumps

---

Back squats

4 sets of 4 back squats with 3 second descend. 3 “reps in reserve”.
Then
2 sets of 8 normal tempo back squats @ 80% of the heaviest back squat set
*Rest around 2:00 minutes between sets.

*Kirjaa painot ylös, sillä progressiot jatkuvat näiden painojen pohjalta! Tässä vaiheessa pyrkimys on vahvistaa perustekemistä kyykkäämisen kanssa, joten keskity ensisijaisesti hyvään mekaniikkaan sekä tuntumaan.

---

Metcon (reps)

As many reps as possible in 15:00 minutes of:

3 Wall walks
12 Dumbbell snatches, alternating arms 22,5/15kg
15 Box jump overs with step down 24/20”

*Harjoitus oli tänä vuonna Openien avauslaji, eli 22.1.

---

Bonus:

3 sets of 15 Hamstring curl with feet on rower saddle

3 x 20 Curtsy lunges, alternating legs (10+10)

*Rest 1-2 minutes between sets.

Core:
3x
20 Alternating V-ups
10 Hanging slow knee tucks
20 Heels over object taps
Rest around 1:00 min between sets.

---

Warm-up:

3 rounds of:
15/12 Calories row erg (1:00 min)
10 Push-ups
20 Flutter kicks
7 Hang power snatches
10 Overhead squats
5 High box jumps

---

Hang snatch

Build up to a heavy but fast set of 3 hang power snatches.
* Use around 15:00 minutes.

Then 5 sets of 3 hang power snatch with 90% of the heaviest set of 3.
*Rest around 1-2 minutes between sets.

---

Metcon (time)

4 Rounds for time of:
800/600m row
30 Alternating arm dumbbell bench press, 22,5/15kg dumbbells.
20 Overhead squats @ 40-50% of heaviest set of 3 hang power snatches

---

Bonus:

4 sets of 12 Banded chest to bar pull-ups

4 sets of 12 Pendlay rows.

*Rest 1-2 minutes between sets.
Core:

3x
30 Russian twists
20 Weighted sit-ups

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Warm-up:

3x
18/15 Calories row
10+10 Kneeling 1-arm kettlebell bottom up shoulder press
10 Toes up romanian deadlifts with dumbbells
10 Hanging knee tucks
10 Push-ups

Then

3-5 x 1-5 Bar muscle ups

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Shoulder press
6 x 3 @ 90% of last week 3RM

Push press

Set of 6 (3 reps in reserve)
2 x 4 (3 reps in reserve)
2 x 2 (3 reps in reserve)

---

Metcon:

As many reps as possible in 10:00 minutes of:
2-4-6-8.. Power cleans 60/40kg
10 Toes to bar
50 Double-unders

---

Bonus:

Banded pull-ups 6 x 12
5 x 15 Banded pushdown
3 x 10 Glute/hamstring raise on GHD

Core:

3x
30 Alternating V-ups
15+15m 1-Arm suitcase carry

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4 x 750m/600m row, damper set 10

Rest 1 min between sets.
2 breaths per stroke

Viimeinen harjoitus tätä progressiota. Aivan kuten aiemminkin, kaksi happea per veto. Korosta hyvää perusmekaniikkaa soudussa sekä vahvaa vetoa. Kaksi happea per veto tarkoitti tosiaan hieman hitaampaa SPM -lukua.

Rinnalleveto nelosia, nousu raskaaseen painoon.
2 x sama paino ennen lisäämistä.
Ei tng, ei pudottamista.

Front squat 3 x 4 @ 60%

Press 5 sets of 5 @ 65%
Ei tng, jokainen nosto lähtee ”ykkösenä”
Hyvä rack asento

Optional:
3-4 Rounds
10-30s HS Hold
10 Aussie pull-ups pienellä pidolla ylhäällä
20 Deadbugs